WOD - 120409

Complete 3 sets each:

1 Embedded PL + 5 Tempo Wide Grip MU

1 Embedded BL + 5 Tempo Curl-ups

1 Embedded FL + 5 Tempo Under-grip HLL

Finish the workout with 10 Bridge Wall Walks

notes:

1) Warm-up by performing 2-3 easier CPP variations prior to beginning your working sets. The variations used should initially begin with one that is quite easy and then get progressively more difficult from warm-up set to warm-up set.

2) Choose a body position for the embedded static strength variation that allows you to hold the position for 15 seconds per rep.

3) Rest 10-20 seconds between the embedded static and the subsequent exercise. Rest 1-2 minutes in between giant sets.

4) Use a tempo of 212 for the FBE. For the Wide Grip MU this equates to a 2 second ascent/concentric, followed by a 1 second pause at the top, then a 2 second descent/eccentric.

5) You may scale the workout by substituting another exercise from the same movement family as necessary.

6) DO NOT skip the Bridge Wall Walks at the end of the Workout.

Set a personal best today completing 21 total MU's in todays wod.

Workout:

L sit to tuck PL (band assist around waist) + regular width MU's x 5,5,5

MU-negative MU-adv tuck front pull-straddle BL + good mornings 105 x 5,5,5

MU-backward roll-German hang-L back pull-adv tuck FL + HLL (overhand grip) x 5,5,5

10 bridge wall walks

Haha, yes Killroy, I'm loving the embedding!

Far more extreme than I'd have thought of doing myself, maybe this is just what my training needs to boost my FSPs!

Even after years of practicing and studying calisthenics I'm still surprised by the diversity of movements that can be implemented into the WODs, i guess it really is infinite!

Chris.

3 sets completed (mon, april 16)

1 straddle PL + 5 tempo MU (with support)

1 BL tuck + 5 tempo GHR

1 FL tuck + 5 tempo Under-grip HLL

Finished the workout with 10 Bridge Wall Walks